Safety Tips for Running in the Dark

With a busy schedule and limited hours during the day, some runners find their only time to run in the dark mornings or evenings. Hiking in the afternoon is always a safer option, but if you need to do at night or in the morning, you should follow these guidelines.

Select High-lit route
This may not be running your favorite route, but the best route-hell is your safest choice. Closer to your car look better, and you'll always be able to see the road and avoid any possible threat.

Always run against traffic regulations
It's easier to avoid a car when you see them coming. Avoid busy roads and those who are not the shoulder or sidewalk.

Be visible
When you walk in the morning or evening, take in the twilight, white, wearing yellow or orange. Also, make sure that reflective gear. Although some items (running shoes, jackets) already have reflective pieces on them, it never hurts to add more. A spotlight is also great products for runners who do a lot of walking in the morning or evening.

Always Have identification on your
Put your SIM in your pocket or wear ID tags on your shoes.

Vary your route and times
Potential attackers may routines runners "and weaves in very dark or isolated areas to learn. Do not make yourself an easy target.

Run with a buddy
There is strength and safety in numbers. If possible, try to never walk alone. If you want to go alone, let someone know that running your way around and how long you will come out.

Carrying Cell Phones
You can contact the police immediately if something happens or you see something unusual.

Watch out for bikes and runners
Even if you run across the street or in a park with no cars, always aware of other runners and cyclists. Before you turn or stop, make sure your path is clear. This council is run for both daylight and darkness.

Cold Weather Safety Tips

Temperature drops and less daylight does not mean that you are walking outdoors regularly had to go into hibernation in winter. A walk through the cold weather can help shake the winter blues, improve your energy, and make sure that you rolled up in a better condition for the swimsuit season around. Follow these tips for cold weather running:

Dress in thin, wicking layers.

Start with a thin layer of synthetic material such as polypropylene, which wicks sweat from your body. Stay away from cotton because it holds the moisture and will keep you wet. An outer, breathable layer of nylon or Gore-Tex will help protect you against wind and precipitation, while still letting out heat and moisture to prevent overheating and chilling. If it's really cold out, you'll need a middle layer, such as polar fleece, for added insulation.

Protect your hands and feet.

As much as 30% of your body heat escapes through your hands and feet. On mild days, wearrunning gloves what wick moisture away. Mittens are a better choice on colder days because your fingers will share their body heat. You can also tuck disposable heat packets into your mittens. Add a wicking sock liner under a warm polar fleece or wool sock, but make sure you have enough room in your running shoes to accommodate these thicker socks.

Pay attention to temperature and wind chill.

If the wind is strong, it penetrates your clothes and removes the insulating layer of warm air around you. Your movement also creates wind chill because it increases air movement past your body. If the temperature dips below zero or the wind chill is below minus 20, hit the treadmill instead.

Avoid overdressing.

You're going to warm up once you get moving, so you should feel a little bit chilly when you start your run. A good rule of thumb: Dress as if it's 20 degrees warmer outside than it really is.

Don't forget to cover your head.

About 40% of your body heat is lost through your head. Wearing a hat will help prevent heat loss, so your circulatory system will have more heat to distribute to the rest of the body. When it's really cold, wear a face mask or a scarf over your mouth to warm the air you breathe and protect your face. 
Watch for frostbite.

On really cold days, make sure you monitor your fingers, toes, ears, and nose. They may feel numb at first, but they should warm up a few minutes into your run. If you notice a patch of hard, pale, cold skin, you may have frostbite. Get out of the cold immediately and slowly warm the affected area. If numbness continues, seek emergency care.

Check with your MD.

Cold air can trigger chest pain or asthma attacks in some people. Before braving the elements, talk to your doctor if you have any medical conditions or concerns about exercising outdoors.

Wear running sunglasses.

The glare from snow can cause snow blindness, so wear sunglasses (polarized lenses are best) to avoid this problem. 

Don't stay in wet clothes.

If you get wet from rain, snow, or sweat in cold temperatures, you're at an increased risk for hypothermia, a lowering of your body temperature. If you're wet, change your clothes and get to warm shelter as quickly as possible. If you suspect hypothermia -- characterized by intense shivering, loss of coordination, slurred speech, and fatigue -- get emergency treatment immediately.

Stay hydrated.

Despite the cold weather, you'll still heat up and lose fluids through sweat. Cold air also has a drying effect, which can increase the risk of dehydration. Make sure you drink water or a sports drink before, during, and after your run.

Tips For Running, When The Rain

Rainy Weather does not have to take your walk into it. Follow these tips should be prepared to walk in the rain:


1.Dress in layers if it's cold
If it's very cold and rainy, you may need to wear a couple of layers. The most important layer is the one closest to your body. Make sure it's a technical fabric such as polypropylene or CoolMax, which wick water and sweat away from your skin. Your outer layer should be a wind- and water-resistant jacket or vest. Don't wear a waterproof rain slicker because it will trap moisture and heat.

2.Wear a Hat With a Brim

A hat with a brim can be your best friend during a rainy run. It will keep the rain off your face, so you can see, even in a downpour.

3.Don't Overdress

This is one the biggest mistakes runners make when heading out for a rainy run. Wearing more layers will not keep you dry. Unless you're running with an umbrella over your head, you will definitely get wet. If you have tons of layers on, you will just be wearing more wet, heavy clothes. Dress for the temperature, as if it were a dry day.

4.Be Visible

Select an outer layer that's light-colored or has reflective strips, since running in the rain often means poor visibility.

5.Use a Garbage Bag

If you have to wait outside in the rain before the start of a race, a big trash bag with armholes and a neck hole cut out can help you stay dry. You can take it off and throw it to the side once you get moving.

6.Wear Old Running Shoes at the Start

If you're running a race, keep your race shoes and socks in a plastic bag while waiting at the start. You can check your old shoes in your gear check bag, and put on your race shoes and socks right before you head to the starting line. If it has stopped raining by then, you'll be able to run the race in dry shoes and socks.

7.Prevent Chafing

If you're running long, spread Body Glide or Vaseline on parts of your body where you would normally chafe or get blisters -- such as your feet, inner thighs, underarms, sports bra lines (women), and nipples (men).

8.Protect Your Electronics

Store electronics, such as your cell phone and iPod, in a ziplock bag or a water-proof carrier.